Mouth Tape vs Chin Strap: Which is the Better Solution?

Written by: Ed Salazar



Time to read 5 min


If you are someone who struggles with snoring, dry mouth, or bad breath during sleep, you may have come across two popular solutions: mouth taping and chin straps. Mouth taping has gained popularity on social media platforms like TikTok. Less known, a chin strap aims to provide the same effect of keeping your mouth closed while sleeping and encouraging nasal breathing. In this blog post, we will explore the pros and cons of these two methods to determine the winner between mouth tape vs chin strap.

Why sleep with your mouth closed to promote nasal breathing anyway?

Breathing through the nose during sleep can improve overall health and wellbeing. These are some of the benefits:

  • It can lower rates of sleep apnea
  • Improve oxygenation
  • Reduce snoring
  • Promote better oral health

Nose breathing ensures proper air filtration and humidification, which leads to deeper, more restful sleep. It also filters and warms incoming air, providing adequate oxygen and reducing the risk of respiratory issues.

2d generated image of man breathing through nose

A study published in the journal Healthcare found that nasal breathing during sleep was associated with lower rates of sleep apnea and improved oxygenation compared to mouth breathing (Lee, et al., 2022). The same effects help reduce snoring, which in turn improves sleep quality for both the snorer and their partner (Camacho et al., 2016).

Additionally, breathing through the nose promotes better oral health because mouth breathing can lead to dry mouth and dental problems. Breathing through the nose can help maintain proper saliva flow and promote better oral health as the increased salivation protects teeth and gums. (Ohmure et al., 2021).

What Is Mouth Tape?

There are a few different types of mouth tape that can be purchased or used. Some are designed specifically for sleep, with a gentle adhesive that is safe for use on the delicate skin around the mouth. These tapes may come in different shapes and sizes to fit different mouth shapes and sizes. Other types of tape, such as athletic tape or surgical tape, may also be used for mouth taping, but it is important to be cautious with these types of tape as they may be too strong and can cause discomfort or irritation. It's best to use a tape that is specifically designed for mouth taping to ensure safety and comfort during sleep.

Types of Mouth Tape Available:

  • Single-use mouth tape strips that can be applied each night and removed in the morning.
  • Reusable mouth tape that can be washed and used multiple times.
  • Mouth tape that is specifically designed for sensitive skin or those with allergies.
  • Different widths and lengths of mouth tape to fit different mouth sizes and shapes.
  • Mouth tape made of different materials, such as paper or medical-grade adhesive, that may have different levels of stickiness or breathability.
Woman sleeping without mouth tape and with mouth tape comparison

Pros and Cons of Mouth Tape

Mouth Taping Benefits

  • Encourages nasal breathing
  • Cost Effective
  • Helps reduce snoring 
  • Non-invasive and do not require any medication or surgery to use. 

Side Effects of Mouth Taping

  • Can cause discomfort or anxiety
  • May not be suitable for individuals with certain medical conditions, such as nasal congestion or respiratory issues 
  • Obstructed breathing
  • Irritation from or allergic reactions to the tape
  • Tape may lose adhesion and lead to mouth breathing
  • You can't talk or drink water!

What is a Chin Strap?

A chin strap is a soft and flexible band that is worn around the head and under the chin to prevent the mouth from opening during sleep. Some people with sleep apnea also use chin straps in conjunction with other treatments, such as a CPAP machine or oral appliance, to help keep the airway open and prevent obstruction. 

Types of chin straps available:

  • One-piece that wrap around the chin and head
  • Two-piece with separate chin and head bands for customizable fit
  • Elastic that stretch to fit
  • Different materials such as neoprene or nylon for durability or breathability
Man sleeping with chinstrap and without chinstrap comparison

Pros and Cons of Chin Straps

Chin Strap Benefits

  • Encourages nasal breathing
  • Cost Effective
  • Helps reduce snoring 
  • Non-invasive and do not require any medication or surgery to use. 

Side Effects of Chin Straps

  • May cause discomfort or irritation to the skin, especially if worn tightly
  • May shift or come loose during sleep, leading to mouth breathing
  • Can be difficult to find the right fit and adjust to individual needs and preferences.
  • May not be suitable for individuals with certain medical conditions, such as nasal congestion or respiratory issues 
Mouth Tape Vs Chin Strap

Mouth Tape vs Chin Strap

When comparing the benefits of mouth tape vs chin strap it comes down to personal preference as the benefits are almost identical - encouraging nasal breathing, cost effective, helps reduce snoring, and non-invasive.

However, there are some differences when comparing mouth tape vs chin strap. For example, mouth tape may be more effective for someone who tosses and turns a lot because a chin strap would be more likely to shift or come loose, reducing the effectiveness. On the other hand, a chin strap may be more easily removed and allow for talking and drinking in the evening. Additionally, a chin strap can be used in conjunction with other treatments such as a CPAP machine or oral appliance.


In conclusion, both mouth tape and chin straps can be effective at keeping the mouth closed during sleep and promoting nasal breathing. However, please head the following caution when following those trends:

Why not to use Mouth Tape or a Chin Strap!

It is important to note that other treatments such as CPAP, Positional Therapy Pillows, nasal dilators, and Oral Appliances are more effective at treating sleep apnea and reducing snoring compared to chin straps or mouth taping. This is because they are designed to actively reposition the jaw or apply continuous positive airway pressure to keep the airway open during sleep. Chin straps and mouth taping, on the other hand, simply focus on keeping the mouth closed, which may not address the underlying causes of sleep apnea or snoring. It is always best to consult with a healthcare professional to determine the most appropriate treatment for your individual needs.

Editorial Team:

Ed Salazar Sleep Consultant and CEO

Ed Salazar

With over 20 years of experience in healthcare, Ed Salazar is a trusted sleep consultant and esteemed writer for the Good Night Blog. His medically-reviewed work and profound expertise make him a go-to resource for achieving quality sleep. Let Ed Salazar guide you on a transformative journey to restful nights and rejuvenation. 

Andres Salazar MD CMD

Andres Salazar, M.D.

Meet Dr. Andres Salazar, a board-certified Family Physician, Geriatrician, and certified Medical Director, leading a dedicated team of sleep consultants. Dr. Salazar and his team are deeply committed to your well-being and stay at the forefront of sleep science research. Their mission is to empower you to achieve your best self through enhanced sleep quality.


Lee, Y.-C., Lu, C.-T., Cheng, W.-N., & Li, H.-Y. (2022). The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel), 10(9), 1755. doi:10.3390/healthcare10091755. PMCID: PMC9498537. PMID: 36141367.

Camacho, M., Certal, V., Abdullatif, J., Zaghi, S., Ruoff, C. M., Capasso, R., & Kushida, C. A. (2016). Myofunctional therapy to treat obstructive sleep apnea: A systematic review and meta-analysis. Sleep, 39(5), 971-982.

Ohmure, H., Shin, J., Fujita, Y., & Watanabe, Y. (2021). The effect of lip-closure exercises on oral health and respiratory function. Journal of Dental Sciences, 16(3), 909-915.

Lavie, L., Hefetz, A., Luboshitzky, R., Lavie, P., & Herer, P. (2003). Plasma levels of nitric oxide and L-arginine in sleep apnea patients: Effects of nCPAP treatment. Journal of Sleep Research, 12(3), 263-268.